This one is a 4 Life favourite!
It is super quick and easy to make and is perfect as a snack or sweet
treat.

We hope you enjoy it as much as we do!

Ingredients

95grams Medjool Dates
40ml Coconut Oil
125grams Natural Peanut Butter
100grams dark chocolate
1tsp Vanilla Extract
Pinch Salt
75grams Puffed Rice
1tbsp Honey or sugar free maple syrup

Method

Step 1
Grab a blender and combine the pitted dates, coconut oil, peanut butter, honey and vanilla extract until a thick paste forms. Add some warm water, a tbsp at a time if it won’t blend. Don’t add more than

Feeling a bit stressed in the New Year? Have an event or game coming up? Pre-Season about to start? Just started at the gym? Feeling sore after the gym for longer than usual? Or Feel like you’re always tired and achy?

This time of year can be intense and chaotic for everyone. You might be on a health kick, trying to eat well and exercise, kids are going back to School, there’s different sports happening and pre-season’s about to start. Maybe you’re just trying to get fit for Summer, preparing for

Happy New Year!

New Year, New Me? Two years ago, we spoke about the difficulty maintaining our New Year’s resolutions and discussed 5 handy tips to help stay on track.

Well It’s 2019 now and let’s expand on this topic as once again New Year’s resolutions start passing by our mind. Let’s start 2019 differently. We will not make unrealistic goals, we will succeed, we will not give up. Is your resolution to do with health, fitness and wellbeing? We have the 5 Tips for you.

Treat yourself
TREAT YOURSELF! We can’t

ENCOURAGING HEALTHY BODIES & HEALTHY HABITS

4 Life is now offering group fitness sessions for high school students aged 13-17

We understand that exercise can be daunting and that most gyms have a minimum age limit of 16, so our Accredited Exercise Physiologists are here to
help.

Physical activity keeps teenage bodies and minds healthy

Australian guidelines recommend children aged 5-18 years have at least one hour of moderate to vigorous physical activity every day. On at least three days of the week, this should include activities that strengthen muscles and bones.

Not all young people are

‘the best way to treat an injury is to prevent it’

Whilst most people are aware that injuries are an inherent factor of sport, most do not know that over 25% of all sporting injuries could be prevented with better conditioning.

Sport injuries are most commonly caused by overuse, direct impact or the application of force that is greater than a tissues threshold. While it is difficult to prevent impact injuries such as fractures, overuse injuries are very preventable in most cases.

Sporting injuries are often divided into two categories: acute and chronic. 

Foam Rolling is a great way to self-massage through the sore and tight muscles in your body. Whether you are struggling from delayed onset of muscle soreness (DOMS) from a recent gym session or simply that stiffness that won’t go away, foam rolling can help you!
Foam rolling is a form of myofascial release that works by breaking down adhesions and scar tissue that form on soft tissue after repetitive use. Foam rolling can help relax tight muscles to help with pain management and assist in recovery time. These benefits can

Whilst cardio/aerobic exercise is beneficial to your health and well being, there are many additional benefits you can reap through resistance training. If you’re spending a lot of time on cardiovascular machines and wondering why you aren’t meeting your weight loss or fitness goals, we may have just the answer for you.

1. You will lose body fat
Studies have proved that resistance/weight training leads to increased lean muscle mass. This in turn increases your resting metabolism and help you burn more kilojoules throughout the day (that’s right, even when you’re not

Peanut Butter Chocolate Cups

INGREDIENTS

– 2 Tbsp.Peanut Butter (We like to use the Natural Peanut butter)
– 3 Tbsp.Coconut Oil
– 2 Tbsp.Cacao Powder
– 1 Tbsp.Pure Maple Syrup

METHOD

Place paper liners in a muffin tray.

To create the chocolate mixture,use a measuring jug and put 2Tbsp. of coconut oil in the jug, melt in the microwave for 10-20 second increments stirring in between until melted. Add 2Tbsp. Cacao powder and whisk mixture together. Pour a small amount of the mixture into each muffin tin – covering the base of the paper. You want to

What was your New Years Resolution this year? Was it to improve your health and fitness? To lose weight?

If you are having trouble keeping up a regular exercise plan, or are unsure where to start, we can help!

We are offering FREE 45-minute initial appraisals with our Exercise Physiologists (EPs).

So what exactly can we do for you? Your initial appraisal will include:

Goal Setting – What is the main thing you want to achieve and WHY? We can help you then set smaller goals as stepping stones to achieve your ultimate end

Most people understand what they need to do to lose weight. It’s easy right? You just eat more fruit and vegetables, less processed foods and exercise more. But if it was really that simple, why is it so difficult to start the weight loss journey and commit to exercising and healthy eating long term?
Lifestyle change is very much a black or white situation for many people. It’s all or it’s nothing, they are either exercising and eating healthy or they are inactive and eating the wrong foods. It all comes